SUUNTO 9USER GUIDE

2018-09-20

1. SAFETY............................................................................................................................................................ 5

2. Getting started...............................................................................................................................................7

2.1. SuuntoLink.......................................................................................................................................... 7

2.2. Suunto app.........................................................................................................................................7

2.3. Touch screen and buttons............................................................................................................. 8

2.4. Optical heart rate............................................................................................................................. 8

2.5. Icons.................................................................................................................................................... 9

2.6. Adjusting settings............................................................................................................................ 11

3. Features.........................................................................................................................................................13

3.1. Activity monitoring........................................................................................................................... 13

3.1.1. Instant HR................................................................................................................................14

3.1.2. Daily HR..................................................................................................................................14

3.2. Airplane mode................................................................................................................................. 15

3.3. Autopause........................................................................................................................................ 15

3.4. Backlight............................................................................................................................................16

3.5. Battery power management........................................................................................................ 16

3.6. Bluetooth connectivity................................................................................................................... 17

3.7. Button and screen lock.................................................................................................................. 18

3.8. Chest heart rate sensor.................................................................................................................18

3.9. Compass........................................................................................................................................... 18

3.9.1. Calibrating compass........................................................................................................... 19

3.9.2. Setting declination............................................................................................................. 19

3.10. Device info...................................................................................................................................... 19

3.11. Display theme................................................................................................................................ 20

3.12. Do Not Disturb mode.................................................................................................................. 20

3.13. Feeling............................................................................................................................................ 20

3.14. Find back......................................................................................................................................... 21

3.15. FusedSpeed.................................................................................................................................. 22

3.16. FusedTrack.................................................................................................................................... 22

3.17. Intensity zones...............................................................................................................................23

3.17.1. Heart rate zones.................................................................................................................24

3.17.2. Pace zones......................................................................................................................... 26

3.18. Interval training............................................................................................................................. 27

3.19. Language and unit system.........................................................................................................28

3.20. Logbook.........................................................................................................................................28

3.21. Moon phases.................................................................................................................................28

3.22. Notifications..................................................................................................................................29

3.23. Pairing PODs and sensors........................................................................................................ 29

3.23.1. Calibrating bike POD.......................................................................................................30

3.23.2. Calibrating foot POD...................................................................................................... 30

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3.23.3. Calibrating power POD..................................................................................................30

3.24. Points of interest...........................................................................................................................31

3.24.1. Adding and deleting POIs...............................................................................................31

3.24.2. Navigating to a POI..........................................................................................................31

3.24.3. POI types........................................................................................................................... 32

3.25. Position formats........................................................................................................................... 34

3.26. Power saving................................................................................................................................ 35

3.27. Recording an exercise................................................................................................................ 35

3.27.1. Using targets when exercising......................................................................................36

3.27.2. Navigating during exercise............................................................................................37

3.28. Recovery........................................................................................................................................38

3.29. Routes.............................................................................................................................................38

3.30. Sleep tracking.............................................................................................................................. 39

3.31. Sport modes....................................................................................................................................41

3.31.1. Swimming............................................................................................................................. 41

3.32. Sunrise and sunset alarms.........................................................................................................41

3.33. Timers.............................................................................................................................................42

3.34. Time and date...............................................................................................................................43

3.34.1. Alarm clock.........................................................................................................................43

3.35. Tones and vibration.....................................................................................................................44

3.36. Training insight............................................................................................................................. 44

3.37. Watch faces................................................................................................................................... 45

4. Valid for barometer version only............................................................................................................46

4.1. Altimeter............................................................................................................................................46

4.2. FusedAlti.......................................................................................................................................... 46

4.3. Altitude navigation.........................................................................................................................46

4.4. Outdoor insight...............................................................................................................................46

4.5. Storm alarm..................................................................................................................................... 48

5. Care and support....................................................................................................................................... 49

5.1. Handling guidelines....................................................................................................................... 49

5.2. Battery.............................................................................................................................................. 49

5.3. Disposal............................................................................................................................................49

6. Reference.................................................................................................................................................... 50

6.1. Technical specifications................................................................................................................50

6.2. Compliance...................................................................................................................................... 51

6.2.1. CE............................................................................................................................................ 51

6.2.2. FCC compliance................................................................................................................. 51

6.2.3. IC.............................................................................................................................................51

6.2.4. NOM-121-SCT1-2009........................................................................................................ 52

6.2.5. NCC.......................................................................................................................................52

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6.3. Trademark........................................................................................................................................52

6.4. Patent notice...................................................................................................................................52

6.5. International Limited Warranty...................................................................................................52

6.6. Copyright......................................................................................................................................... 53

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1. SAFETY

Types of safety precautions

WARNING: - is used in connection with a procedure or situation that may result in

serious injury or death.

CAUTION: - is used in connection with a procedure or situation that will result in

damage to the product.

NOTE: - is used to emphasize important information.

TIP: - is used for extra tips on how to utilize the features and functions of the device.

Safety precautions

WARNING: Keep the USB cable away from medical devices such as pacemakers, as well

as key cards, credit cards and similar items. The USB cable device connector includes a

strong magnet which may interfere with the operation of medical or other electronic devices

and items with magnetically stored data.

WARNING: Allergic reactions or skin irritations may occur when the product is in contact

with skin, even though our products comply with industry standards. In such event, stop use

immediately and consult a doctor.

WARNING: Always consult your doctor before beginning an exercise program.

Overexertion may cause serious injury.

WARNING: Only for recreational use.

WARNING: Do not entirely rely on the GPS or battery lifetime of the product. Always use

maps and other backup material to ensure your safety.

CAUTION: Do not apply solvent of any kind to the product, as it may damage the

surface.

CAUTION: Do not apply insect repellent on the product, as it may damage the surface.

CAUTION: Do not throw the product away, but treat it as electronic waste to preserve the

environment.

CAUTION: Do not knock or drop the product, as it may get damaged.

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NOTE: At Suunto we use advanced sensors and algorithms to generate metrics that can

help you in your activities and adventures. We strive to be as accurate as possible. However,

none of the data our products and services collect is perfectly reliable, nor are the metrics

they generate absolutely precise. Calories, heart rate, location, movement detection, shot

recognition, physical stress indicators and other measurements may not match the real

world. Suunto products and services are intended for recreational use only and are not

meant for medical purposes of any kind.

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2. Getting started

Starting your Suunto 9 for the first time is quick and simple.

1. Keep the upper button pressed to wake up the watch.

2. Tap the screen to begin the setup wizard.

3. Select your language by swiping up or down and tapping on the language.

4. Follow the wizard to complete initial settings. Swipe up or down to select values. Tap the

screen or press the middle button to accept a value and go to the next step.

2.1. SuuntoLink

Download and install SuuntoLink on your PC or Mac to update your watch software.

We strongly recommend updating your watch when a new software release is available. If an

update is available, you are notified via SuuntoLink as well as the Suunto app.

Visit www.suunto.com/SuuntoLink for further information.

To update your watch software:

1. Plug your watch into the computer with the supplied USB cable.

2. Start SuuntoLink if it is not already running.

3. Click the update button in SuuntoLink.

2.2. Suunto app

With the Suunto app, you can further enrich your Suunto 9 experience. Pair your watch with

the mobile app to sync your activities, get mobile notifications, insights and more.

NOTE: You cannot pair anything if airplane mode is on. Turn off airplane mode before

pairing.

To pair your watch with Suunto app:

1. Ensure your watch Bluetooth is on. Under the settings menu, go to Connectivity »

Discovery and enable it if it is not already.

2. Download and install Suunto app on your compatible mobile device from the iTunes App

Store, Google Play in addition to several popular app stores in China.

3. Start Suunto app and turn on Bluetooth if it is not on already.

4. Tap the watch icon in the upper-left of the app screen and then tap “PAIR” to pair your

watch.

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5. Verify the pairing by typing the code that are displayed on your watch in the app.

NOTE: Some features require an internet connection over Wi-Fi or mobile network.

Carrier data connection fees may apply.

2.3. Touch screen and buttons

Suunto 9 has a touch screen and three buttons you can use to navigate through displays and

features.

Swipe and tap

• swipe up or down to move in displays and menus

• swipe right and left to backwards and forwards in displays

• swipe left or right to see additional displays and details

• tap to select an item

• tap the display to view alternate information

• tap and hold to open in-context options menu

• double-tap to return to time display from other displays

Upper button

• press to move up in views and menus

Middle button

• press to select an item

• press to press to change displays

• keep pressed to got back in settings menu

• keep pressed to open in-context options menu

Lower button

• press to move down in views and menus

While recording an exercise:

Upper button

• press to pause or resume recording

• keep pressed to change activity

Middle button

• press to change displays

• keep pressed to open in-context options menu

Lower button

• press to mark a lap

• keep pressed to lock and unlock buttons

2.4. Optical heart rate

Optical heart rate measurement from the wrist is an easy and convenient way to track your

heart rate. To get the best results, please keep in mind factors that may affect heart rate

measurement:

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• The watch must be worn directly against your skin. No clothing, however thin, can be

between the sensor and your skin.

• The watch may need to be higher on your arm than where watches are normally worn.

The sensor reads blood flow through tissue. The more tissue it can read, the better.

• Arm movements and flexing muscles, such as gripping a tennis racket, can change the

accuracy of the sensor readings.

• When your heart rate is low, the sensor may not be able to provide stable readings. A

short warm up of a few minutes before you start the recording helps.

• Dark skin and tattoos block light and prevent reliable readings from the optical sensor.

• The optical sensor may not provide accurate heart rate readings for swimming activities.

• For highest accuracy and quickest responses to changes in your heart rate, we

recommend using a compatible chest heart rate sensor such as Suunto Smart Sensor.

WARNING: Optical heart rate sensor technology is currently not as accurate or reliable

as measuring heart rate from the chest. Your actual heart rate may be higher or lower than

the optical sensor reading.

2.5. Icons

Suunto 9 uses the following icons:

Airplane mode

Altitude (valid for barometer version only)

Altitude difference (valid for barometer version only)

Ascent (valid for barometer version only)

Back; go back in menu

Battery status

Button lock

Cadence

Calibrate (compass)

Calories

Current location (navigation)

Charging

Descent (valid for barometer version only)

Distance

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Duration

EPOC

Estimated VO2

Exercise

Failure

Flat time

GPS acquired

Heading (navigation)

Heart rate

Wrist HR signal acquired

Chest HR signal acquired

Incoming call

Logbook

Low battery

Message/notification

Missed call

Navigation

Pace

POD signal acquired

Power POD signal acquired

Peak Training Effect

Recovery time

Steps

Stopwatch

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Stroke rate (swimming)

Success

SWOLF

Syncing

Settings

Training

Temperature

Storm alarm (valid for barometer version only)

Barometer (valid for barometer version only)

2.6. Adjusting settings

You can adjust all watch settings directly in the watch.

To adjust a setting:

1. Swipe down until you see the settings icon and tap the icon.

2. Scroll through the settings menu by swiping up or down or by pressing the upper or lower

buttons.

3. Select a setting by tapping the setting name or pressing the middle button when the

setting is highlighted. Go back in the menu by swiping right or selecting Back.

4. For settings with a value range, change the value by swiping up or down or by pressing

the upper or lower button.

5. For settings with just two values, such as on or off, change the value by tapping the setting

or pressing the middle button.

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TIP: You can also access general settings from the watch face by keeping the middle

button pressed to open the shortcuts menu.

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3. Features

3.1. Activity monitoring

Your watch keeps track of your overall activity level throughout the day. This is an important

factor whether you just aim to be fit and healthy or you are training for an upcoming

competition.

It is good to be active, but when training hard, you need to have proper rest days with low

activity.

The activity counter automatically resets at midnight every day. At the end of the week

(Sunday), the watch provides a summary of your activity showing your average for the week

and daily totals.

From the watch face display, swipe up or press the lower button to see your total steps for the

day.

Your watch counts steps using an accelerometer. The total step count accumulates 24/7, also

while recording training sessions and other activities. However, with some specific sports,

such as swimming and cycling, steps are not counted.

In addition to steps, you can tap on the display to see estimated calories for the day.

The large number in the center of the display is the estimated amount of active calories you

have burned so far during the day. Below this you see the total calories burned. The total

includes both active calories and your Basal Metabolic Rate (see below).

The ring in both displays indicates how close you are to your daily activity goals. These

targets can be adjusted to your personal preferences (see below)

You can also check your steps over the last seven days with a swipe to the left. Swipe left or

press the middle button again to see calories consumption.

Swipe up to check your activity over the last seven days in numbers instead of a graph.

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Activity goals

You can adjust your daily goals for both steps and calories. While in the activity display, tap

and hold your finger on the screen or keep the middle button pressed to open the activity

goal settings.

When setting your steps goal, you define the total number of steps for the day.

The total calories you burn per day is based on two factors: your Basal Metabolic Rate (BMR)

and your physical activity.

Your BMR is the amount of calories your body burns while at rest. These are the calories your

body needs to stay warm and perform basic function like blink your eyes or beat your heart.

This number is based on your personal profile, including factors such as age and gender.

When you set a calorie goal, you define how many calories you want to burn in addition to

your BMR. These are your so-called active calories. The ring around the activity display

advances according to how many active calories you burn during the day compared to your

goal.

3.1.1. Instant HR

The instant heart rate (HR) display provides a quick snapshot of your heart rate.

From the watch face view, swipe up or press the lower button to scroll to the HR display.

Swipe down or press the upper button to exit the display and return to the watch face view.

3.1.2. Daily HR

The daily HR display provides a 12-hour view of your heart rate. This is a helpful source of

information about, for example, your recovery after a hard training session.

The display shows your heart rate over 12 hours as a graph. The graph is plotted using your

average heart rate based on 24-minute time slots. In addition, by swiping up or pressing the

lower button, you get an estimation of your average hourly calorie consumption rate and your

lowest heart rate during the 12-hour period.

Your minimum heart rate from the last 12 hours is a good indicator of your recovery state. If it

is higher than normal, you probably are not yet fully recovered from your last training session.

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If you record an exercise, the daily HR values reflect the elevated heart rate and calorie

consumption from your training. But keep in mind that the graph and consumption rates are

averages. If your heart rate peaks at 200 bpm while exercising, the graph does not show that

maximum value, but rather the average from the 24 minutes during which you hit that peak

rate.

Before you can see the daily HR display values, you need to activate the daily HR feature. You

can toggle the feature on or off from the settings under Activity. If you are in the daily HR

display, you can also access the activity settings by keeping the middle button pressed.

With the daily HR feature on, your watch activates the optical heart rate sensor on a regular

basis to check your heart rate. This slightly increases battery power consumption.

Once activated, your watch needs 24 minutes before it can start display daily HR information.

To view daily HR:

1. From the watch face view, swipe up or press the lower button to scroll to the HR display.

2. Swipe left to enter the daily HR display.

3. Swipe up or press the lower button to see your calorie consumption.

3.2. Airplane mode

Activate airplane mode when needed to turn off wireless transmissions. You can activate or

deactivate airplane mode from the settings under Connectivity.

NOTE: To pair anything with your device, you need to first turn off airplane mode if you

have it on.

3.3. Autopause

Autopause pauses the recording of your exercise when your speed is less than 2 km/h (1.2

mph). When your speed increases to more than 3 km/h (1.9 mph), the recording continues

automatically.

You can turn autopause on/off for each sport mode the sport mode settings in the watch

before you start your exercise recording.

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If autopause is on during a recording, a pop-up notifies you when the recording is paused

automatically.

Tap the resume pop-up to check the current time and battery level.

You can let the recording resume automatically when you start moving again, or manually

resume from the pop-up screen by pressing the upper button.

3.4. Backlight

The backlight has two modes: automatic and toggle. In automatic mode, the backlight comes

on with any screen touch or button press.

In toggle mode, you turn the backlight on with a two-finger tap. The backlight stays on until

you tap with two fingers again.

By default, the backlight is in automatic mode. You can change the backlight mode as well as

the backlight brightness from the settings under General » Backlight.

NOTE: Backlight brightness affects battery life. The brighter the backlight is, the quicker

the battery drains.

Standby backlight

When you are not actively using the watch by touching the screen or pressing buttons, the

watch goes into a standby mode after one minute. The display is on, but in some low-light

conditions, the screen might not be easily readable.

To improve readability in low-light conditions, you can use the standby backlight. This is a low-

brightness backlight that is on all the time.

You can toggle the standby backlight on or off from the settings under General » Backlight »

Standby.

Even though the standby backlight brightness is quite low, it decreases overall battery life

because it is on all the time.

3.5. Battery power management

Your Suunto 9 has a battery power management system uses intelligent battery technology to

help ensure you watch does not run out of power when you need it most.

Before you start recording an exercise (see 3.27. Recording an exercise) you see an estimate

of how much battery life you have left in the current battery mode.

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There are three predefined battery modes; Performance (default), Endurance and Ultra.

Changing between these modes will change the lifetime of the battery but also change the

performance of the watch.

NOTE: By default, Ultra mode turns off all HR tracking (both wrist and chest). To activate

the HR tracking (in Ultra mode) go to Options under the start indicator.

In start display, tap Options » Battery mode to change battery modes and see how each

mode affects the performance of the watch.

TIP: You can also quickly change the battery mode in the start display by pressing the

upper button.

In addition to these three predefined battery modes, you can also create a custom battery

mode with your own desired settings. The custom mode is specific for that sport mode,

making it possible to create a custom battery mode for every sport mode.

NOTE: If while exercising you start navigating or use navigation data like estimated time

of arrival (ETA), the GPS goes to Best, regardless of the battery mode.

Battery notifications

In addition to the battery modes, your watch uses smart reminders to help you ensure you

have enough battery life for your next adventure. Some reminders are preemptive based on,

for example, your activity history. You also get notified, for example, when the watch notices

you are running low on battery while recording an activity. It will automatically suggest

changing to a different battery mode.

Your watch will alert you once when the battery is at 20% and again at 10%.

3.6. Bluetooth connectivity

Suunto 9 uses Bluetooth technology to send and receive information from your mobile device

when you have paired your watch with the Suunto App. Same technology is also used when

pairing PODs and sensors.

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However, if you do not want your watch to be visible for Bluetooth scanners, you can activate

or deactivate the discovery setting from the settings under CONNECTIVITY » DISCOVERY.

The Bluetooth can also be completely turned off by activating airplane mode, see 3.2.

Airplane mode.

3.7. Button and screen lock

While recording an exercise you can lock both the buttons and screen by keeping the lower

right button pressed. Once locked, you cannot change the display views, but you can turn on

the backlight with any button press if the backlight is in automatic mode.

To unlock everything, keep the lower right button pressed again.

When you are not recording an exercise, the screen locks and dims after one minute of

inactivity. To activate the screen, press any button.

The screen also goes to sleep (blank) after a period of inactivity. Any movement turns the

screen on again.

3.8. Chest heart rate sensor

You can use a BluetoothⓇ Smart compatible heart rate sensor, such as the Suunto Smart

Sensor, with your Suunto 9 to get accurate information about your exercise intensity.

If you use the Suunto Smart Sensor, you also have the added advantage of heart rate

memory. The sensor memory function buffers data if the connection to your watch is

interrupted, for example, when swimming (no transmission under water).

It also means you can even leave your watch behind after starting a recording. For more

information, please refer to the Suunto Smart Sensor User Guide.

Refer to the user guide for Suunto Smart Sensor or other BluetoothⓇ Smart compatible heart

rate sensor for additional information.

See 3.23. Pairing PODs and sensors for instructions on how to pair an HR sensor with your

watch.

3.9. Compass

Suunto 9 has a digital compass that allows you to orient yourself in relation to magnetic north.

The tilt-compensated compass gives you accurate readings even if the compass is not

horizontally level.

You can access the compass from the launcher under Navigation » Compass.

The compass display includes the following information:

• Arrow pointing to magnetic north

• Heading cardinal

• Heading in degrees

• Time of day (local time) or battery level; tap on screen to change views

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To exit the compass, swipe right or keep the middle button pressed.

While you are in the compass display, you can swipe up from the bottom of the screen or

press the lower button to open a list of shortcuts. The shortcuts give you quick access to

navigation actions such as checking the coordinates of your current location or selecting a

route to navigate.

Swipe down or press the upper button to exit the list of shortcuts.

3.9.1. Calibrating compass

If the compass is not calibrated, you are prompted to calibrate the compass when you enter

the compass display.

If you want to re-calibrate the compass, you can start the calibration again from the settings

under Navigation » Calibrate compass.

3.9.2. Setting declination

To ensure correct compass readings, set an accurate declination value.

Paper maps point to true north. Compasses, however, point to magnetic north – a region

above the Earth where the Earth’s magnetic fields pull. Because magnetic North and true

North are not at the same location, you must set the declination on your compass. The angle

in between magnetic and true north is your declination.

The declination value appears on most maps. The location of magnetic north changes yearly,

so the most accurate and up-to-date declination value can be found from websites such as

www.magnetic-declination.com).

Orienteering maps, however, are drawn in relation to magnetic north. If you are using an

orienteering map, you need to turn the declination correction off by setting the declination

value to 0 degrees.

You can set your declination value from the settings under Navigation » Declination.

3.10. Device info

You can check details of your watch software and hardware from the settings under General »

About.

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3.11. Display theme

To increase the readability of your watch screen while exercising or navigating, you can

change between light and dark themes.

With the light theme, the display background is light and the numbers dark.

With the dark theme, the contrast is reverse, with the background dark and the numbers light.

The theme is a global setting that you can change in your watch from any of your sport mode

options.

To change display theme in sport mode options:

1. Go to any sport mode and swipe up or press the lower button to open the sport mode

options.

2. Scroll down to Theme and press the middle button.

3. Switch between Light and Dark by swiping up or down or by pressing the upper and lower

buttons, and accept with the middle button.

4. Scroll back up to exit the sport mode options, and start (or exit) the sport mode.

3.12. Do Not Disturb mode

The Do Not Disturb mode is a setting that mutes all sounds and vibrations and dims the

screen, making it a very useful option when wearing the watch in, for example, a theater or

any environment where you want the watch to operate as usual, but silently.

To turn on/off the Do Not Disturb mode:

1. From the watch face, keep the middle button pressed to open the shortcuts menu.

2. Swipe up or press the lower button to scroll down to the Do Not Disturb mode.

3. Tap the screen or press the middle button to confirm your selection.

If you have an alarm set, it sounds as normal and disables Do Not Disturb mode unless you

snooze the alarm.

3.13. Feeling

If you are training regularly, following how you feel after each session is an important indicator

of your overall physical condition. A coach or personal trainer can also use your feeling trend

to track your progress over time.

There are five degrees of feeling to choose from:

• Poor

• Average

• Good

• Very good

• Excellent

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What these options mean exactly are up to you (and your coach) to decide. The important

thing is that you use them consistently.

For each training session, you can record how you felt in the watch directly after stopping the

recording by answering the 'How was it?' question.

You can skip answering the question by pressing the middle button.

3.14. Find back

If you are using GPS when recording an activity, Suunto 9 automatically saves the starting

point of your exercise. With Find back, Suunto 9 can guide you directly back to your starting

point.

To start Find back:

1. Start an exercise with GPS.

2. Swipe left or press the middle button until you have reached the navigation display.

3. Swipe up or press the lower button to open the shortcut menu.

4. Scroll to Find back and tap the screen or press the middle button to select.

The navigation guidance is shown as the last display on the selected sport mode.

To view additional details about your current position:

1. From the Find back view, swipe up or press the lower button to open the shortcut menu.

2. Select Details.

3. Swipe up or press the lower button to scroll through the list.

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Swipe right or press the middle button to exit the details view.

3.15. FusedSpeed

FusedSpeedTM is a unique combination of GPS and wrist acceleration sensor readings for

measuring your running speed more accurately. The GPS signal is adaptively filtered based

on wrist acceleration, giving more accurate readings at steady running speeds and a quicker

responses to changes in speed.

FusedSpeed benefits you the most when you need highly reactive speed readings during

training, for example, when running on uneven terrain or during interval training. If you

temporarily lose the GPS signal, for example, Suunto 9 is able to continue showing accurate

speed readings with the help of the GPS calibrated accelerometer.

TIP: To get the most accurate readings with FusedSpeed, only glance shortly at the

watch when needed. Holding the watch in front of you without moving it reduces the

accuracy.

FusedSpeed is automatically enabled for running and other similar types of activities, such as

orienteering, floor ball and football (soccer).

3.16. FusedTrack

To save battery when exercising, some of the battery modes in Suunto 9 change the interval

of the GPS readings. To avoid getting bad GPS tracking when exercising Suunto 9 uses

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FusedTrack. FusedTrack uses motion sensors to log your movement between the different

GPS readings, which will provide better tracking of your exercise.

FusedTrack is activated automatically during running and trail running when Ultra or

Endurance battery mode is chosen and it improves the tracking and distance accuracy

between the GPS readings. Endurance mode uses a GPS reading interval of 1 minute and

Ultra mode a GPS reading interval of 2 minutes.

3.17. Intensity zones

Using intensity zones for exercising helps guide your fitness development. Each intensity

zone stresses your body in different ways, leading to different effects on your physical fitness.

There are five different zones, numbered 1 (lowest) to 5 (highest), defined as percentage

ranges based on your maximum heart rate (max HR), pace or power.

It is important to train with intensity in mind and understand how that intensity should feel.

And don't forget, regardless of your planned training, that you should always take time to

warm up before an exercise.

The five different intensity zones used in Suunto 9 are:

Zone 1: Easy

Exercising in zone 1 is relatively easy on your body. When it comes to fitness training, intensity

this low is significant mainly in restorative training and improving your basic fitness when you

are just beginning to exercise, or after a long break. Everyday exercise – walking, climbing

stairs, cycling to work, etc. – is usually performed within this intensity zone.

Zone 2: Moderate

Exercising at zone 2 improves your basic fitness level effectively. Exercising at this intensity

feels easy, but workouts with a long duration can have a very high training effect. The majority

of cardiovascular conditioning training should be performed within this zone. Improving basic

fitness builds a foundation for other exercise and prepares your system for more energetic

activity. Long duration workouts at this zone consume a lot of energy, especially from your

body’s stored fat.

Zone 3: Hard

Exercising at zone 3 begins to be quite energetic and feels like pretty hard going. It will

improve your ability to move quickly and economically. In this zone, lactic acid begins to form

in your system, but your body is still able to completely flush it out. You should train at this

intensity at most a couple of times per week, as it puts your body under a lot of stress.

Zone 4: Very hard

Exercising at zone 4 will prepare your system for competition type events and high speeds.

Workouts in this zone can be performed either at constant speed or as interval training

(combinations of shorter training phases with intermittent breaks). High-intensity training

develops your fitness level quickly and effectively, but done too often or at too high intensity

may lead to overtraining, which may force you to take a long break from your training

program.

Zone 5: Maximal

When your heart rate during a workout reaches zone 5, the training will feel extremely hard.

Lactic acid will build up in your system much faster than it can be removed, and you will be

forced to stop after a few minutes at most. Athletes include these maximum-intensity

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workouts in their training program in a very controlled manner, fitness enthusiasts do not

require them at all.

3.17.1. Heart rate zones

Heart rate zones are defined as percentage ranges based on your maximum heart rate (max

HR).

By default, your max HR is calculated using the standard equation: 220 - your age. If you

know your exact max HR, you should adjust the default value accordingly.

Suunto 9 has default and activity-specific HR zones. The default zones can be used for all

activities, but for more advanced training, you can use specific HR zones for running and

cycling activities.

Set max HR

Set your maximum HR from the settings under Training » Intensity zones » Default zones.

1. Tap the max HR (highest value, bpm) or press the middle button.

2. Select your new max HR by swiping up or down or by pressing the upper right or lower

right buttons.

3. Tap your selection or press the middle button.

4. To exit the HR zones view, swipe right or keep the middle button pressed.

NOTE: You can also set your maximum HR from the settings under General » Personal.

Set default HR zones

Set your default HR zones from the settings under Training » Intensity zones » Default zones.

1. Scroll up/down and tap or press the middle button when the HR zone you want to change

is highlighted.

2. Select your new HR zone by swiping up or down or by pressing the upper right or lower

right buttons.

3. Tap your selection or press the middle button.

4. To exit the HR zones view, swipe right or keep the middle button pressed.

NOTE: Selecting Reset in the HR zones view will reset the HR zones to the default

value.

Set activity specific HR zones

Set your activity specific HR zones from the settings under Training » Intensity zones »

Advanced zones.

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1. Tap the activity (running or cycling) that you want to edit or press the middle button when

the activity is highlighted.

2. Press the middle button to toggle the HR zones on.

3. Scroll up/down and tap or press the middle button when the HR zone you want to change

is highlighted.

4. Select your new HR zone by swiping up or down or by pressing the upper right or lower

right buttons.

3. Tap your selection or press the middle button.

4. To exit the HR zones view, swipe right or keep the middle button pressed.

3.17.1.1. Using HR zones when exercising

When you record an exercise (see Recording an exercise), and have selected heart rate as an

intensity target (see 3.27.1. Using targets when exercising), an HR zone gauge, divided into

five sections, is shown around the outer edge of the sport mode display (for all sport modes

that support HR). The gauge indicates in which HR zone you are currently training by lighting

up the corresponding section. The small arrow in the gauge indicates where you are within

the zone range.

Your watch alerts you when you hit your selected target zone. During your exercise the watch

will prompt you to speed up or slow down, if your heart rate is outside the selected target

zone.

In addition, there is a dedicated display for HR zones in the sport mode default display. The

zone display shows your current HR zone in the middle field, how long you have been in that

zone, and how far away you are in beats per minute to the next zones up or down. The

background color of the bar also indicates which HR zone you are training in.

In the exercise summary, you get a breakdown of how much time you have spent in each

zone.

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3.17.2. Pace zones

Pace zones work just like HR zones but the intensity of your training is based on your pace

instead of your heart rate. The pace zones are shown either as metric or imperial value

depending on your settings.

Suunto 9 has five default pace zones that you can use or you can define your own.

Pace zones are available for running.

Set pace zones

Set your activity specific pace zones from the settings under Training » Intensity zones »

Advanced zones.

1. Tap Running or press the middle button.

2. Swipe or press the lower button and select pace zones.

3. Swipe up/down or press the upper or lower buttons and press the middle button when the

pace zone you want to change is highlighted.

4. Select your new pace zone by swiping up/down or by pressing the upper or lower

buttons.

5. Press the middle button to select the new pace zone value.

6. Swipe right or press and hold the middle button to exit the pace zones view.

3.17.2.1. Using pace zones when exercising

When you record an exercise (see Recording an exercise), and have selected pace as an

intensity target (see 3.27.1. Using targets when exercising) a pace zone gauge, divided into

five sections, is viewed. These five sections are shown around the outer edge of the sport

mode display. The gauge indicates the pace zone you have chosen as an intensity target by

lighting up the corresponding section. The small arrow in the gauge indicates where you are

within the zone range.

Your watch alerts you when you hit your selected target zone. During your exercise the watch

will prompt you to speed up or slow down, if your pace is outside the selected target zone.

In addition, there is a dedicated display for pace zones in the sport mode default display. The

zone display shows your current pace zone in the middle field, how long you have been in

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that zone, and how far away you are in pace to the next zones up or down. The middle bar

also lights up, indicating that you are training in the correct pace zone.

In the exercise summary, you get a breakdown of how much time you have spent in each

zone.

3.18. Interval training

Interval workouts are a common form of training consisting of repetitive sets of high and low

intensity efforts. With Suunto 9, you can define in the watch your own interval training for each

sport mode.

When defining your intervals, you have four items to set:

• Intervals: on/off toggle that enables interval training. When you toggle this on, an interval

training display is added to your sport mode.

• Repetitions: the number of interval + recovery sets you want to do.

• Interval: the length of your high intensity interval, based on distance or duration.

• Recovery: the length of your rest period between intervals, based on distance or duration.

Keep in mind that if you use distance to define your intervals, you need to be in a sport mode

that measures distance. The measurement can be based on GPS, or from a foot or bike POD,

for example.

NOTE: If you are using intervals, you cannot activate navigation.

To train with intervals:

1. Before you start an exercise recording, swipe up or press the lower button to open the

sport mode options.

2. Scroll down to Intervals and tap the setting or press the middle button.

3. Toggle intervals on and adjust the settings described above.

4. Scroll back up to the start view and start your exercise as normal.

5. Swipe left or press the middle button until you reach the intervals display and press the

upper button when you are ready to start your interval training.

6. If you want to stop the interval training before you have completed all your repetitions,

keep the middle button pressed to open the sport mode options and toggle off Intervals.

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NOTE: While you are in the intervals display, buttons work as normal, for example,

pressing the upper button pauses the exercise recording, not just the interval training.

After you have stopped your exercise recording, interval training is automatically toggled off

for that sport mode. The other settings, however, are maintained so you can easily start the

same workout the next time you use the sport mode.

3.19. Language and unit system

You can change your watch language and unit system from the settings under General »

Language.

3.20. Logbook

You can access the logbook by swiping down or pressing the upper button until you see the

logbook icon..

Tap on the log entry you want to view and scroll through the log by swiping up or down or by

pressing the upper right or lower right buttons.

NOTE: The log entry remains gray until it has been synced with your online account.

To exit the log, swipe right or keep the middle button pressed. You can also just double-tap on

the screen to return to the watch face.

3.21. Moon phases

In addition to sunrise and sunset times, your watch can track moon phases. The moon phase

is based on date you have set in your watch.

The moon phase is available as a view in the outdoor style watch face. Tap on the screen to

change the lower row until you see the moon icon and percentage.

The phases are presented as an icon with percentage as follows:

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3.22. Notifications

If you have paired your watch with the Suunto app, you can get notifications such as in-

coming calls and text messages on your watch.

When you pair your watch with the app, notifications are on by default. You can turn them off

from the settings under Notifications.

When a notification arrives, a pop-up appears on the watch face.

If the message doesn't fit on the screen, swipe up to scroll through the full text.

Notification history

If you have unread notifications or missed calls on your mobile device, you can view them on

your watch.

From the watch face, press the middle button and then press the lower button to scroll

through the notification history.

The notification history is cleared when you check the messages on your mobile device.

3.23. Pairing PODs and sensors

Pair your watch with Bluetooth Smart PODs and sensors to collect additional information, such

as cycling power, when recording an exercise.

Suunto 9 supports the following types of PODs and sensors:

• Heart rate

• Bike

• Power

• Foot

NOTE: You cannot pair anything if airplane mode is on. Turn off airplane mode before

pairing. See 3.2. Airplane mode.

To pair a POD or sensor:

1. Go to your watch settings and select Connectivity.

2. Select Pair sensor to get the list of sensor types.

3. Swipe down to see the whole list and tap on the sensor type you want to pair.

4. Follow the instructions in the watch to complete pairing (refer to sensor or POD manual if

needed), pressing the middle button to advance to the next step.

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If the POD has required settings, such as crank length for a power POD, you are prompted to

enter a value during the pairing process.

Once the POD or sensor is paired, your watch searches for it as soon as you select a sport

mode that uses that sensor type.

You can see the full list of paired devices in your watch from the settings under Connectivity »

Paired devices.

From this list, you can remove (unpair) the device if needed. Select the device you want to

remove, and tap Forget.

3.23.1. Calibrating bike POD

For bike PODs, you need to set the wheel circumference in your watch. The circumference

shall be in millimeters and it is done as a step in the calibration. If you change the wheels (with

new circumference) of your bike, the wheel circumference setting in the watch must also be

changed.

To change the wheel circumference:

1. In settings, go to Connectivity » Paired devices.

2. Select Bike POD.

3. Select the new wheel circumference.

3.23.2. Calibrating foot POD

When you pair a foot POD, your watch automatically calibrates the POD using GPS. We

recommend using the automatic calibration, but you can disable it if needed from the POD

settings under Connectivity » Paired devices.

For the first calibration with GPS, you should select a sport mode where the foot POD is used

and the GPS accuracy is set to Best. Start the recording and run at a steady pace on a level

surface, if possible, for at least 15 minutes.

Run at your normal average pace for the initial calibration, and then stop the exercise

recording. The next time you use the foot POD, the calibration is ready.

Your watch automatically re-calibrates the foot POD as needed whenever GPS speed is

available.

3.23.3. Calibrating power POD

For power PODs (power meters), you need to initiate the calibration from the sport mode

options in your watch.

To calibrate a power POD:

1. Pair a power POD with your watch if you have not done so already.

2. Select a sport mode that uses a power POD and then open the mode options.

3. Select Calibrate power POD and follow the instructions in the watch.

You should re-calibrate the power POD from time to time.

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3.24. Points of interest

A point of interest, or POI, is a special location, such as camping spot or vista along a trail, you

can save and navigate to later. You can create POIs in your watch by saving your current

location.

Each POI is defined by:

• POI name

• POI type

• Date and time created

• Latitude

• Longitude

• Elevation

You can store up to 250 POIs in your watch.

3.24.1. Adding and deleting POIs

You can add a POI by saving your current location in the watch.

If you are outside with your watch and come across a spot you want to save as a POI, you can

add the location directly in your watch.

To add a POI with your watch:

1. Swipe down or press the upper button to open the launcher.

2. Scroll to Navigation and tap on the icon or press the middle button.

3. Swipe up or press the lower button to scroll down to Your location and press the middle

button.

4. Wait for the watch to activate GPS and find your location.

5. When the watch displays your latitude and longitude, press the upper button to save your

location as a POI and select the POI type.

6. By default the POI name is the same as the POI type (with a running number after it). You

can edit the name later in your online account.

Deleting POIs

You can remove a POI by deleting the POI from the POI list in the watch.

To delete a POI in your watch:

1. Swipe down or press the upper button to open the launcher.

2. Scroll to Navigation and tap on the icon or press the middle button.

3. Swipe up or press the lower button to scroll down to POIs and press the middle button.

4. Scroll to the POI you want to remove from the watch and press the middle button.

5. Scroll to the end of the details and select Delete.

When you delete a POI from your watch, the POI is not permanently deleted.

To permanently delete a POI, you need to delete the POI in your online account.

3.24.2. Navigating to a POI

You can navigate to any POI that is in your watch POI list.

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NOTE: When navigating to a POI, your watch uses full power GPS.

To navigate to a POI:

1. Swipe down or press the upper button to open the launcher.

2. Scroll to Navigation and tap on the icon or press the middle button.

3. Scroll to POIs and press the middle button to open your list of POIs.

4. Scroll to the POI you want to navigate to and press the middle button.

5. Press the upper button to start navigating.

6. Press the upper button again at any time to stop navigating.

The POI navigation has two views:

• POI view with direction indicator and distance to the POI

• map view showing your current location relative to the POI and your breadcrumb trail (the

track you have traveled)

Swipe left or right, or press the middle button, to switch between views.

TIP: While in the POI view, tap on the screen to see additional information in the lower

row such as altitude difference between current position and POI and estimated time of

arrival (ETA) or en route (ETE).

In the map view, other POIs nearby are shown in gray. Tap on the screen to switch between

the overview map and a more detailed view. In the detailed view, you adjust the zoom level

by pressing the middle button and then zooming in and out with the upper and lower buttons.

While navigating, you can swipe up from the bottom of the screen or press the lower button

to open a list of shortcuts. The shortcuts give you quick access to POI details and actions

such as saving your current location or selecting another POI to navigate to, as well as ending

navigation.

3.24.3. POI types

The following POI types are available in Suunto 9:

generic point of interest

Bedding (animal, for hunting)

Begin (start of a route or trail)

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Big game (animal, for hunting)

Bird (animal, for hunting)

Building, home

Cafe, food, restaurant

Camp, camping

Car, parking

Cave

Cliff, hill, mountain, valley

Coast, lake, river, water

Crossroad

Emergency

End (end of a route or trail)

Fish, fishing spot

Forest

Geogache

Hostel, hotel, lodging

Info

Meadow

Peak

Prints (animal tracks, for hunting)

Road

Rock

Rub (animal marking, for hunting)

Scrape (animal marking, for hunting)

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Shot (for hunting)

Sight

Small game (animal, for hunting)

Stand (for hunting)

Trail

Trail cam (for hunting)

Waterfall

3.25. Position formats

The position format is the way your GPS position is displayed on the watch. All the formats

relate to the same location, they only express it in a different way.

You can change the position format in the watch settings under Navigation » Position format.

Latitude/longitude is the most commonly used grid and has three different formats:

• WGS84 Hd.d°

• WGS84 Hd°m.m'

• WGS84 Hd°m's.s

Other common position formats available include:

• UTM (Universal Transverse Mercator) gives a two-dimensional horizontal position

presentation.

• MGRS (Military Grid Reference System) is an extension of UTM and consists of a grid zone

designator, 100,000-meter square identifier and a numerical location.

Suunto 9 also supports the following local position formats:

• BNG (British)

• ETRS-TM35FIN (Finnish)

• KKJ (Finnish)

• IG (Irish)

• RT90 (Swedish)

• SWEREF 99 TM (Swedish)

• CH1903 (Swiss)

• UTM NAD27 (Alaska)

• UTM NAD27 Conus

• UTM NAD83

• NZTM2000 (New Zealand)

NOTE: Some position formats cannot be used in the areas north of 84° and south of 80°,

or outside the countries that they are intended for. If you are outside the allowed area, your

location coordinates cannot be displayed on the watch.

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3.26. Power saving

Your watch includes a power saving option that turns off all vibration, daily HR and Bluetooth

notifications to extend battery life during normal daily use. For power saving options while

recording activities, see 3.5. Battery power management.

Enable/disable power saving from the settings under General » Power saving.

NOTE: Power saving is automatically enabled when the battery level reaches 10%.

3.27. Recording an exercise

In addition to 24/7 activity monitoring, you can use your watch to record your training

sessions or other activities to get detailed feedback and follow your progress.

To record an exercise:

1. Put on a heart rate sensor (optional).

2. Swipe down or press the upper button to open the launcher.

3. Tap the exercise icon or press the middle button.

4. Swipe up or down to scroll through the sport modes and tap on the one you want to use.

Alternatively, scroll with the upper and lower buttons and select with the middle button.

5. Above the start indicator, a set of icons appear, depending on what you are using with the

sport mode (such as heart rate and connected GPS). The arrow icon (connected GPS) flash

gray while searching and turn green once a signal is found. The heart icon (heart rate)

flash gray while searching and when once a signal is found, it turns to a green heart

attached to a belt if you are using a heart rate sensor or green if you are using the optical

heart rate sensor.

If you are using a heart rate sensor but the icon turns to green only (meaning that the

optical heart rate sensor is active), check that the heart rate sensor is paired, see 3.23.

Pairing PODs and sensors, and select the sport mode again.

You can wait for each icon to turn green or start the recording as soon as you like by

pressing the middle button.

6. While recording, you can switch between displays with the middle button or by using the

touch screen if it is enabled.

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7. Press the upper button to pause the recording. Stop and save with the lower button or

continue with the upper button.

If the sport mode you selected has options, such as setting a duration target, you can adjust

them before starting the recording by swiping up or pressing the lower button. You can also

adjust sport mode options while recording by keeping the middle button pressed.

TIP: During the recording, you can tap on the screen to get a pop-up that shows current

time and battery level.

If you are using a multisport mode, switch sports by keeping the upper button pressed.

After you stop the recording, you are asked how you felt. You can answer or skip the

question. (See Feeling) Then you get a summary of the activity that you can browse through

with the touch screen or buttons.

If you made a recording you don't want to keep, you can delete the log entry by scrolling to

the bottom of the summary and tapping the delete button. You can also delete logs in the

same way from the logbook.

3.27.1. Using targets when exercising

It is possible to set different targets with your Suunto 9 when exercising.

If the sport mode you selected has targets as an option, you can adjust them before starting

the recording by swiping up or pressing the lower button.

To exercise with general target:

1. Before you start an exercise recording, swipe up or press the lower button to open the

sport mode options.

2. Tap Targets or press the middle button.

3. Toggle General on.

4. Select Duration or Distance.

5. Select your target.

6. Swipe right to go back to the sport mode options.

When you have general targets activated, a target gauge is visible on every data display

showing your progress.

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You will also receive a notification when you have reached 50% of your target and when your

selected target is fulfilled.

To exercise with intensity target:

1. Before you start an exercise recording, swipe up or press the lower button to open the

sport mode options.

2. Tap Targets or press the middle button.

3. Toggle Intensity on.

4. Select Heart rate, Pace or Power.

(The options depends on selected sport mode and if you have a power pod paired with

the watch).

5. Select your target zone.

6. Swipe right to go back to the sport mode options.

3.27.2. Navigating during exercise

You can navigate a route or to a POI while you are recording an exercise.

The sport mode you are using needs to have GPS enabled to be able to access the

navigation options. If the sport mode GPS accuracy is OK or Good, when you select a route or

POI, the GPS accuracy is changed to Best.

To navigate during exercise:

1. Create a route or POI in your online account and sync your watch if you haven't done so

already.

2. Select a sport mode that uses GPS and then swipe up or press the lower button to open

the options. Alternatively, start your recording first, and then keep the middle button

pressed to open the sport mode options.

3. Scroll to Navigation and tap the setting or press the middle button.

4. Swipe up and down or press the upper and lower buttons to select a navigation option

and press the middle button.

5. Select the route or POI you want to navigate and press the middle button. Then press the

upper button to start navigating.

If you have not started the exercise recording yet, the last step takes you back to the sport

mode options. Scroll up to the start view and start your recording as normal.

While exercising, swipe right or press the middle button to scroll to the navigation display

where you will see the route or POI that you selected. For more information on the navigation

display, see 3.24.2. Navigating to a POI and 3.29. Routes.

While in this display you can swipe up or press the lower button to open your navigation

options. From the navigation options, you can, for example, select a different route or POI,

check your current location coordinates, as well as end navigation by selecting Breadcrumb.

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3.28. Recovery

Recovery time is an estimate in hours of how long your body needs to recuperate after

training. The time is based on the duration and intensity of your recorded activities, as well as

your overall fatigue.

Recovery time accumulates from all types of exercise. In other words, you accumulate

recovery time on long, low intensity training session as well as at high intensity.

The time is cumulative across training sessions, so if you train again before the time has

expired, the newly accumulated time is added to the remainder from your previous training

session.

To view your recovery time, from the watch face, swipe up or press the lower right button until

you see the training and recovery display. Tap to toggle between training and recovery.

Because recovery time is an estimation only, the accumulated hours count down steadily

regardless of your fitness level or other individual factors. If you are very fit, you may recover

faster than estimated. On the other hand, if you have the flu, for example, your recovery may

be slower than estimated.

3.29. Routes

You can use your Suunto 9 to navigate routes. Plan your route with your online account and

transfer it to your watch with the next sync.

To navigate on a route:

1. Swipe down or press the upper button to open the launcher.

2. Scroll to Navigation and tap on the icon or press the middle button.

3. Scroll to Routes and press the middle button to open your list of routes.

4. Scroll to the route you want to navigate to and press the middle button.

5. Press the upper button to start navigating.

6. Press the upper button again at any time to stop navigating.

Tap the screen to switch between the overview map and a more detailed view.

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In the detailed view, zoom in and out by tapping the screen or keeping the middle button

pressed. Adjust the zoom level with the upper and lower buttons.

While you are in the navigation display, you can swipe up from the bottom of the screen or

press the lower button to open a list of shortcuts. The shortcuts give you quick access to

navigation actions such as saving your current location or selecting another route to navigate.

All sport modes with GPS also have a route selection option. See 3.27.2. Navigating during

exercise.

Navigation guidance

As you navigate a route, your watch helps you stay on the correct path by giving you

additional notifications as you progress along the route.

For example, if you go more than 100 m (330 ft) off route, the watch notifies you that you are

not on the right track, as well as lets you know when you are back on route.

Once you reach a waypoint of POI on the route, you get an informative popup showing you

the distance and estimated time en route (ETE) to the next waypoint or POI.

NOTE: If you navigating a route that crosses itself, such as a figure-8, and you make a

wrong turn at the crossing, your watch assumes you are intentionally going in a different

direction on the route. The watch shows the next waypoint based on the current, new

direction of travel. So, keep an eye on your breadcrumb trail to ensure you are going the

right way when you are navigating a complicated route.

3.30. Sleep tracking

A good night's sleep is important for a healthy mind and body. You can use your watch to

track your sleep and follow how much sleep you are getting on average.

When you wear your watch to bed, Suunto 9 tracks your sleep based on accelerometer data.

To track sleep:

1. Go to your watch settings, scroll down to SLEEP and press the middle button.

2. Toggle on SLEEP TRACKING.

3. Set the times for going to bed and waking up according to your normal sleep schedule.

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The last step defines your bedtime. Your watch uses that period to determine when you are

sleeping (during your bedtime) and reporting all sleep as one session. If you get up for a drink

of water during the night, for example, your watch still counts any sleep after that as the same

session.

NOTE: If you go to bed before your bedtime and also wake up after your bedtime, your

watch does not count that as a sleep session. You should set your bedtime according to the

earliest you may go to bed and the latest you may wake up.

Once you have enabled sleep tracking, you can also set your sleep target. A typical adult

needs between 7 and 9 hours of sleep per day, though your ideal amount of sleep may vary

from the norms.

Sleep trends

When you wake up, you are greeted with a summary of your sleep. The summary includes, for

example, the total duration of your sleep, as well as the estimated time you were awake

(moving around) and the time you were in deep sleep (no movement).

In addition to the sleep summary, you can follow your overall sleep trend with the sleep

insight. From the watch face, press the lower right button until you see the SLEEP display. The

first view shows your last sleep compared to your sleep target.

While in the sleep display, you can swipe left to see your average sleep over the last seven

days. Swipe up to see your actual sleeping hours for the last seven days.

While in the average sleep display you can swipe left to see a graph over your average HR

values for the last seven days.

Swipe up to see the actual HR values for the last seven days.

NOTE: From the SLEEP display, you can keep the middle button pressed to access

sleep tracking settings.

NOTE: All sleep measurements are based on movement only, so they are estimates that

may not reflect your actual sleep habits.

Measuring heart rate while sleeping

If you wear your watch during the night, you can get additional feedback on your heart rate

while sleeping. To keep the optical heart rate on during the night, ensure that Daily HR is

enabled (see 3.1.2. Daily HR).

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Automatic Do Not Disturb mode

You can use the auto Do Not Disturb setting to automatically enable Do Not Disturb mode

while you sleep.

3.31. Sport modes

Your watch comes with a wide range of pre-defined sport modes. The modes are designed

for specific activities and purposes, from a casual walk outside to a triathlon race.

When you record an exercise (see 3.27. Recording an exercise), you can swipe up and down

to see the short list of sport modes. Tap the icon at the end of the short list to view the

complete list and see all sport modes.

Each sport mode has a unique set of displays as well as options you can modify in the watch.

3.31.1. Swimming

You can use your Suunto 9 for swimming in pools or openwater.

When you use a pool swimming sport mode, the watch relies on the pool length to determine

distance. You can change the pool length as needed under the sport mode options before

you start swimming

Openwater swimming relies on GPS to calculate distance. Because GPS signals do not travel

under water, the watch needs to come out of the water periodically, such as with the freestyle

stroke, to get a GPS fix.

These are challenging conditions for GPS, so it is important that you have a strong GPS signal

before you jump in the water. To ensure good GPS, you should:

• Sync your watch with your online account before you go swimming to optimize your GPS

with the latest satellite orbit data.

• After you select an openwater swimming sport mode and a GPS signal is acquired, wait at

least three minutes before starting your swim. This gives the GPS time to establish strong

positioning.

3.32. Sunrise and sunset alarms

The sunrise/sunset alarms in your Suunto 9 are adaptive alarms based on your location.

Instead of setting a fixed time, you set the alarm for how much in advance you want to be

alerted before the actual sunrise or sunset.

The sunrise and sunset times are determined via GPS, so your watch relies on the GPS data

from the last time you used GPS.

To set sunset/sunrise alarms:

1. Press the middle button to open the shortcut menu.

2. Scroll down to ALARMS and enter by pressing the middle button.

3. Scroll to the alarm that you want to set and select by pressing the middle button.

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4. Set the desired hours prior to sunrise/sunset by scrolling up/down with the upper and

lower buttons and confirming with the middle button.

5. Set minutes in the same way.

6. Press the middle button to confirm and exit.

TIP: A watch face is also availalbe that shows sunrise and sunset times.

NOTE: Sunrise and sunset times and alarms require a GPS fix. The times are blank until

GPS data is available.

3.33. Timers

Your watch includes a stopwatch and countdown timer for basic time measurement. From the

watch face, open the launcher and scroll up until you see the timer icon. Tap the icon or press

the middle button to open the timer display.

When you first enter the display, it shows the stopwatch. After that, it remembers whatever

you used last, stopwatch or countdown timer.

Swipe up or press the lower button to open the SET TIMER shortcuts menu where you can

change the timer settings.

Stopwatch

Start the stopwatch by pressing the middle button.

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Stop the stopwatch by pressing the middle button. You can resume by pressing the middle

button again. Reset by pressing the lower button.

Exit the timer by swiping right or keeping the middle button pressed.

Countdown timer

In the timer display, swipe up or press the lower button to open the shortcuts menu. From

there you can select a pre-defined countdown time or create custom countdown time.

Stop and reset as needed wtih the middle and lower buttons.

Exit the timer by swiping right or keeping the middle button pressed.

3.34. Time and date

You set time and date during the initial startup of your watch. After this, your watch uses GPS

time to correct any offset.

You can manually adjust time and date from the settings under GENERAL » Time/date where

you can also change time and date formats.

In addition to the main time, you can use dual time to follow the time at a different location, for

example, when you are traveling. Under General » Time/date, tap Dual time to set the time

zone by selecting a location.

3.34.1. Alarm clock

Your watch has an alarm clock that can sound once or repeat on specific days. Activate the

alarm from the settings under Alarm » Alarm clock.

Besides standard fixed alarms, you will also find an adaptive alarm type based on data for

sunrise and sunset. See 3.32. Sunrise and sunset alarms.

To set a fixed alarm time:

1. From the watch face, press the middle button to open the shortcuts menu and scroll to

Alarms.

2. First select how often you want the alarm to sound. The options are:

Once: alarm sounds once in the next 24 hours at the set time Weekdays: alarm sounds at

the same time Monday thru Friday Daily: alarm sounds at the same time every day of the

week

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3. Set the hour and minutes and then exit the settings.

When the alarm sounds, you can dismiss it to end the alarm, or you can select the snooze

option. The snooze time is 10 minutes and can be repeated up to 10 times.

If you let the alarm continue to sound, it will automatically snooze after 30 seconds.

3.35. Tones and vibration

Tones and vibration alerts are used for notifications, alarms and other key events and actions.

Both can be adjusted from the settings under General » Tones.

Under General » Tones and Vibration, you can select from the following options:

• All on: all events trigger an alert

• All off: no events trigger alerts

• Buttons off: all events other than pushing buttons trigger alerts

Under Alarms, you can select from the following options:

• Vibration: vibration alert

• Tones: sound alert

• Both: both vibration and sound alert

3.36. Training insight

Your watch provides an overview of your training activity.

Swipe up or press the lower button to scroll to the training insight view

Swipe left or press the middle button twice to see a graph with all your activities for the last 3

weeks and the average duration. Tap the screen to toggle between the different activities you

have done for the last 3 weeks.

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Swipe up or press the lower right button to see a summary of your current week. The

summary includes duration and calories. Swiping up when a specific activity is chosen will

show details of that activity.

3.37. Watch faces

Suunto 9 comes with several watch faces to choose from, both digital and analog styles.

To change the watch face:

1. From your current watch face view, keep the middle button pressed to open the shortcuts

menu.

2. Scroll to Watch face and tap or press the middle button to enter.

2. Swipe up and down to scroll through the watch face previews and tap on the one you

want to use.

3. Swipe up and down to scroll through the color options and tap on the one you want to

use.

Each watch face has additional information, such as date or dual time. Tap the display to

switch between views.

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4. Valid for barometer version only

The following features are only valid if your Suunto 9 has a built-in barometer.

4.1. Altimeter

Suunto 9 uses barometric pressure to measure altitude. To get accurate readings, you need

to define an altitude reference point. This can be your current elevation if you know the exact

value. Alternatively, you can use FusedAlti (see 4.2. FusedAlti) to set your reference point

automatically.

Set your reference point from the settings under Outdoor.

4.2. FusedAlti

FusedAltiTM provides an altitude reading that is a combination of GPS and barometric

altitude. It minimizes the effect of temporary and offset errors in the final altitude reading.

NOTE: By default, altitude is measured with FusedAlti during exercises that use GPS and

during navigation. When GPS is switched off, altitude is measured with the barometric sensor.

4.3. Altitude navigation

If you are navigating a route that has altitude information, you can also navigate based on

ascent and descent using the altitude profile display. While in the main navigation display

(where you see your route), swipe left or press the middle button to switch to the altitude

profile display.

The altitude profile display shows you the following information:

• top: your current altitude

• center: altitude profile showing your current position

• bottom: remaining ascent or descent (tap screen to change views)

If you stray too far off from the route while using altitude navigation, your watch will give you

an Off route message in the altitude profile display. If you see this message, scroll to the

route navigation display to get back on track before continuing with altitude navigation.

4.4. Outdoor insight

Suunto 9 constantly measures absolute air pressure using the built-in pressure sensor. Based

on this measurement and your altitude reference value, it calculates altitude or air pressure.

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CAUTION: Keep the area around the air pressure sensor holes on the left-side of your

watch free of dirt and sand. Never insert any objects into the holes as this may damage the

sensor.

Swipe up or press the lower button to view the current altitude and barometric pressure.

Tap the display to view the current temperature.

Swipe left or press the middle button to switch between altimeter and barometer trend

graphs.

Be sure to have your altitude reference value set correctly (see 4.1. Altimeter). The altitude of

your current location can be found from most topographic maps or major on-line map services

such as Google Maps.

Changes in local weather conditions affect altitude readings. If local weather changes often,

you should reset the altitude reference value regularly, preferably before starting your next

journey.

TIP: While in the altimeter or barometer graph view, keep the middle button pressed for

quick access to the outdoor settings where you can adjust the reference value.

Automatic alti-baro profile

Weather and altitude changes both cause a change in air pressure. To handle this, Suunto 9

automatically switches between interpreting changes in air pressure as altitude or weather

changes based on your movement.

If your watch senses vertical movement, it switches to measuring altitude. When you are

viewing the altitude graph, it is updated with a maximum delay of 10 seconds.

If you are at a constant altitude (less than 5 meters of vertical movement within 12 minutes),

your watch interprets air pressure changes as weather changes and adjusts the barometer

graph accordingly.

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NOTE: Sport modes have their own alti-baro profile setting. You can change this setting

in our online account. The options are automatic, barom